The OMNIA Performance Podcast The Complete Guide to Loaded Carriage Training
Mar 12, 2026
A coach explains what loaded carriage training is and who should prepare for it. They cover how to balance strength and aerobic work and why running often predicts performance. Practical tips include progressive loaded marches, hill and rough-terrain practice, and training for downhill control. Injury mitigation and the importance of gradual impact exposure are also highlighted.
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Strength And Endurance Must Be Trained Together
- Loaded carriage requires concurrent training of strength and endurance.
- Kieran cites studies showing 2K run performance predicts loaded march ability and that both qualities must be balanced.
Twenty Five Kilograms Is A Strength Inflection Point
- Kieran noticed 25 kg as an inflection point where strength matters more than aerobic fitness.
- He recalls soldiers who were strong but couldn't keep up past ~25 kg and lighter athletes who lacked strength under heavier loads.
Train Loaded Marches Every 7 To 14 Days
- Do loaded march sessions every 7 to 14 days for tactical professionals to maintain resilience.
- Kieran recommends this frequency as a balance between stimulus and recovery, increasing to weekly or multiple times weekly for intense course prep.